I don’t time my rest but it was anywhere from one to two mins.
I was pleasantly surprised if I’m honest my incline wasn’t quite as strong as usual but not too far of, my flat bench was the most effected but once again not massively, thibs says after a couple of weeks your flat bench will catch up to the strength it is normally when done first. Meaning when it is done first it is much stronger.
I’ve got to say I loved this pressing workout, my shoulders never ached or pinched on the flat and incline and I was done in 45mins with a warm up and a decent amount of volume, my shoulders actually feel it today which is a rarity for me and I don’t feel at all drained or worn out today like I would after a chest/shoulders session. So much so I’m deadlifting in an hour!
Another thing worth noting is that the weight doesn’t seem to get heavier a lot of the time, I’m sure thibs would say you get more charged or something but the bar weight often feels exactly the same after the weight goes up.
EDIT: this is pretty much what I did without the assistance: http://www.T-Nation.com/free_online_article/most_recent/highperformance_mass_upper_body_pressing
Deadlifts today. 22nd June
Deadlift
Warm up set
70kgx5
531 work sets
105x5
120x5
137.5 x 7
Front squat
Z60x3
70x3
80x3
90x3 (PR)
Hi-low row
45kg a hand
3x10’
Kroc rows
40kg x10,8,10
Using the progression template from 531 for squats and Deadlifts as I’m normally pretty slack about adding weight to the bar but I’m not doing 531 per say. The Deadlifts seemed light I would normally work up to around 150-160kg for sets of 5 on the DL but this is the first cycle and every one says that about the first cycle. Pleased with the front squat PR too. Looking forward to a day off tomorrow.
Squat day, Monday 21st.
Was away on the weekend but managed to not have a drink, didn’t eat well but ate plenty and had a shake or two through the days so I felt surprisingly good today.
Had a few niggles to mention, had a bruised knee from falling off a trampoline yesterday, had a tweaked elbow from sub wrestling with my cousin who trains MMA, had sore adductors from both the rolling and the trampoline.
Rolling with my lil cousin was so cool, I influenced him to start training about a year or two ago and he’s. Now doing 2 days of kick boxing 1 day karate and 1-2 days sub wrestling a week and training with an MMA coach to put I all together.
He’s only 15 but was brutally quick and wiry, he’ll be really good when he gets the tactics and long game in his head (should come with age)
Considering I had 3 years and 5 stone on him he put in a great performance we obviously weren’t wrenching the locks on but I managed to trap my elbow under him and it’s a bit off today.
Literally swelling with pride for him though, he’ll be kicking my arse in a few years.
Anyway training was squat day.
Warm up,
Skipping
Squats
Warm up sets
50x5
60x3
70x3
531 work sets
80x3
90x3
100x6 (pussied put here, it’s crazy hot and my gym is in a basement felt like I couldnt get air)
Bulgarian split squats (2 dumbbells)
20s x3
22.5sx3
25s x3
27.5sx3
(kept the reps low due to serious heat, could and should have done more but w/e)
Dumbbell sldl
22.5x8
27.5sx8
30sx8
Hyper
10 with 15kg plate then 10 without straight off.
Hammy curl and BW row supperset
Some x10/10 reps
Some more x10/10
Supper 30 /14 reps
Front squat holds
10 seconds on 10 seconds off for 1 min (3 holds)
100
110
So returned to my karate club last night after being away due to boxing pre fight camp.
Was good fun, got to spar a few tough blokes but put in a really good account for myself which I’m pleased about.
Did a winner stays on run where you spar non stop till someone beats you (simmilar to kokoshinkai rules bit with head punching) I got through everyone in my group twice before some one put me out.
Think I broke my toe though, tried to snap kick some one in the stomac at the time he tried to knee me and hit his knee, my toe is all purple and fat, looks like a purple party sausage (that’s what she said :))
Tuesday 28 th June.
Was sore for like 3 days after my last pressing workout so I played around with reps a bit, dropping from 5 to 3 half way till I adapt. Also added in some bench singles because I’m swole as fuck.
Performance pressing.
Seated BB OHP
bar x5
30x5
40x5
45x5
50x5
52.5x5
Incline bench
55x5
60x5
70x3
72.5x3
75x3
77.5x3
Bench
77.5 x3
80x3
85x3
90x1
90x1
90x1
Shoulder press machine partials (for those that don’t follow it is from a full stretch to temple/top of head, great for tall dudes or those who don’t ‘feel’ their delts much.
1plate per hand 2x10
Wanted to do some cable laterals but ran out of time. Will probably try and throw in so e additional overhead work on thurs if i’m feeling good.
Toe was much better today, iced it loads andi don’t think it’s broken.
Tues 29 th June.
Forgot my note book and all I could remember was my last 531 set was 145 so I improvised.
Deadlifts
Warm up 2 x 6 @70 kg
531 (ish) sets
120x3
130x3
145x6/7 (can’t remember exactly)
Front squat
Bar
50 x3
60 x3
70 x3
80 x3
90x2 saved some in the tank for 100 attempt
100x2 failed on 3rd rep, was gutted. but still the most I’ve ever front squatted. (PR)
100x0
Kroc rows
40x10
40x10
42.5x10
Farmers walk with DBs
50 kg each, length of the gym and back twice.
Glad to hear that your toe isnt broken Steve. That woulda sucked.
Heavy DL’s and heavy front squats in the same workout? you must be drained
Yeah I was totally exhausted after, met my mates in the pub for lunch then went and chilled in the park to kick a ball about, I was ready for bed when I got home!
I try to get as much squatting in as I can because I suck so bad at it, but after DLing back squats are to much on the low back.
Was pleased at shifting 2 plates but it really bugged me I didn’t get the third rep. Think next time I’ll shoot for 3x3 @ 80 then 3x3 @ 90 the week after.
Glad that toe of yours isn’t broken.
Just got back from a week in Crete with the girlfriend, didn’t do any training, ate like crap and drank too much, yay.
In all seriousness I needed the holiday and had a great time so I’m really not bothered.
Going to squat later on, just going to go by feel and do a little cardio.
Also got a crazy experiment coming up starting on Monday, going to squat 4 times a week for 6 weeks (twice heavy back squats one light back squats once heavy front squats and one box squat) the idea being to up my squat quick before the strength comp which has a max squat as the second event.
Will catch up later I’m busy busy busy at the min.
Ahholla!
Sorry I’ve not being posting, my log was broken and I’ve been busy as hell.
So things you’ve missed are, I’m currently training 5 days a week mon-fri and resting up on weekends.
I squat 4 days a week and I’m feeling good.
The plan on bringing up my squat from Girly and get it on par with my Deadlift, for the SPS meet.
I’ve not tested anything but my bench yet and so far I’ve put 5 kg on that and it has been the thing I focoused least on and I pulled close to if not dead on my old Deadlift 5RM for 7 easy reps today.
I’ve also found my camera and an empty SD card so I can share vids and stuff. Yaay.
Training tonight.
Had a right carry on before training with my water tank overflowing etc so I got to the gym 40 mins before it closed.
So in 40 mins I achieved:
Deadlift:
Bar x 10
70x10
125 x3
130 x3
145x7
Deficit Deadlifts bar was about an inch and half from being resting on my foot.
7-8 singles with 10 seconds rest.
Warmed up for front squats then changed my mind and did a few sets of pull overs and rows
Training today: all weights KG
Squat
2x5 bar
2 x5 60
1x5 @ 80
Rack lockouts
60x3
100x3
140x3
160x3
Squat
80 x5
100x5,
105 x 2 and a fail (technique not strength issue)
105 x3
120 x 1 and a fail
130 x1
Speed bench
60x3
50x3
55x3
60x3
3 board press
90x3
80x5
Decline DB press
27.5s x5 (was good for 10 or 12)
30sx5
30xx5
35 x 1
30 x8
Hands on touching collars bench press
60 x5
Incline flyes and straight into incline DBs touching press (squeeze DBs together and press)
5/5 with 12s
Wasn’t ment to be a ‘chest’ session after squatting but it looks that way really doesn’t it. Got vids of the squat singles, once I figure how to upload lol.
Training today was very hamstring dominant
Cambered bar good mornings
(first time doing this movement so weight is low just working on getting my technique down)
Half a plate a side x5
15kg a side x5
1Ppsx2x5
Deficit deads (bar 1 inch if being sat in my foot)
70x 3 singles 10 second rest
120x7 singles w/ 10 sec rest
Power clean super setted with 100kg shrugs
60x3/5
60x3/6
70x3/5
60x3/8 (no hold at top)
Rack pull
1x3@140kg
Leg press ‘high and wide’
75kg a side x6
6 plates a side x 5
7Pps x5
10 hypers on hyper bench suppersetted with 10 seated leg curls (on last set did ‘super 30’ set)
DB pull over (between each set did preacher curl an crunches the way mrs thib does them in the indigo vids)
30kgx10
32.5 x 2x10
1x10 in line hammer curl
Rear delts
The preacher curl and crunches are a bit gay but I didn’t have time or energy for front squat holds and my arms are serriously neglected.
Did some squat and upper back yesterday.
Squat
Bunch os sets at 60kg on cambered bar
Bunch of sets working from 60-80 on straight
85x5
95x3
105x5 really wanted 6 or 7 here. Probably could have too, need to stop being ghey!
Chest supported T-bar
1 plate x some
2 plates x6
3 plates x6
3 plates x5
Drop set
2platesx5
Drop
1Px5
Seated wide neutral grip row
Stack x12
Stackx15 rep PR
stackx14
Narrow grip (using 2 cable handles)
Stack x 12
Alt DB hammer curls supper setted with simultaneous hammer curls (alt @22.5 DBs sim with 14’s)
16/8
16/6
14/6
Pumpzzz Brah,
Then went straight to karate with only a handful of straberries and a yoghurt in between.
We did:
2 mins of burpees, 2 mins of BW squats 2 mins of squat thrusts, tabata tuck jumps ( only 4 rounds though), 2 mins of sit ups.
Was done lol that was before we even the drill etc.
Just done some recovery work.
30 pull throughs with the ‘sled’ (actually just a car wheel and tire with a sand bag on it)
Pressing with a shoulder focus today
Seated overhead
Bar x5
40x5
45x3
50x5
55x5
60x3 (PR)
Very high incline
60x2
60x5
60x3
Lat raises (very strict, rest at the bottom against my thighs for a second lift with no body English and pause at the top for a second)
8x10
6x10
6x10 12 partials
Floor press @ 60
Comp grip- pinky on power rings x5
Pinky 2-3 inch from rings x5
Index 2-3 inch from smooth x5
2fingers on smooth x5
Thumbs touching x4
Hands touching x0
Againx3
Overhead tri extension (using a DB)
22.5x10
25x10
27.5 x8
27.5 x 3
Done.
Deadlift day
Warm up and stuff
Dedlift
Bar x a bunch
75x a bunch
120x5
140x3
155x 4 or 5 I lost count, which sucks because if it was 5 it was a PR and I would be very pleased
Deficit band deads (plus 150lbs at the top)
75kg x 3-4 singles
120kg x 3-4 singles
Front squats
60x3
80x3
Stopped here because I ripped my damn pants and didn’t want to make it worse!
Circuit of wide grip neutral rows (12-15 reps @ stack) standing cable abs (10 reps) narrow cable rows (10-12 reps@ stack) leg raises (10 reps) and narrow leg press (6 reps)
3 times round (this is how to do Accessory work, 5 mins and done boom
Band rows some x some
1x10 rope curls done like thibs does
Pressing with a chest focus
Also did some squatting, didn’t go mad with this just keeping my groove and had a play with my new bands (literally played)
Squats
Bar x a bunch
60x a bunch
80x5
90x3
100x5
Reverse band squat
110x2
150x2
190x1 told you I was playing!
Speed bench
4 triples with 60kg
Bench
80x5
85x5 (was happy with this)
Decline DB bench
32.5x3
30x5
27.5x8
CGBP
3x5 @ 60kg with 10 band push downs between each set
Overhead rope extensions
1x10
Push downs
2x10
Done.
Firlst set of band pushdowns I did I hooked the band on a J hook, of corse I did check it was fastened in first right?
Wrong. It came flying of and smashed me in the head, cut above my eyebrow and gave me a decent bump lol I was glad nobody noticed!
If anyone acctually reads this thanks for stopping by, and keep safe.